Good Monday Morning Jeff & Mark!

Week 6 is here and it’s time to turn on some extra Beast Mode! We will re-test your Baseline on Friday.

Workout Details:

1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< (learn to love this warm-up. It’s a game changer)

2) Strength Phase (15 min): 3 Sets of 5 (heavier than last week)

  1. Back Squats (1-2 warm-up sets then 3 sets of 5)
  2. Monster Walks (3×5 with a stronger band this week)
  3. Walking Lunges (hold weight like the Goblet Squat) (3×5)
  4. Exercise Ball Hamstring Curls (3×6)

3) Metabolic Circuit ( 16 Min AMRAP): 

Complete as many rounds as possible of the following in 20 minutes:

  • 1 Sprint
  • 10 Pull-Ups
  • 10 Push-Ups
  • 10 Wall Balls
  • Bear Crawl

Your score is how many rounds completed in 20 minutes.

4) Four Core (4 min): Four Core 

5) Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to two times through

Don’t forget to post!



Coach Justin
Coach Justin

Justin and Jessica Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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